I. Sprint/Strength Couplet
50 m sprint, 50 m jog, walk 100m, 30 Swings
50 m jog, 50 m sprint, walk 100m, 30 Air Squats
4 Rounds
II. Shot Put Throw Runs
16 lbs, 12 lbs and 8 lbs shots @~20m cones
50 m jog, 50 m sprint, walk 100m, 30 Air Squats
4 Rounds
II. Shot Put Throw Runs
16 lbs, 12 lbs and 8 lbs shots @~20m cones
Throw weight then sprint to next cone, get next weight and throw it. Sprint to next cone, get next weight then throw and sprint. Turn around and repeat pattern coming back to start. Complete 1 down and back rep for each of the following throws: Chest Throw, OH Throw, Right Side Throw, Left Side Throw.
Fam-Fit
I. 1-2-3 PSR's (# Rounds in 20 minutes)
5x Push-ups (Modify as needed)
10x Squats (PVC OH, Front or Back)
15x Rows
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